CrossFit Kova – CrossFit
:30 Front rack stretch (each side)
:30 OH band stretch (each side)
10 single arm band press (each side)
6 Scarecrows – Pause for 2 seconds at each phase of the movement
3 HPC ( 3 second lower to the knee, 1 second pause at the knee, fast extension and finish, 2 second pause in the catch)
3 Push press ( 2 second pause in the sip)
3 Push Jerk ( 2 second pause in the catch before standing)
Partition in any way:
20 Dead ball or sand bag to shoulder
30 Feet to rings
40 Perfect push ups 1 second pause at the top of each rep
* Share the equipment and rotate around ensuring that everything is done really well. Enjoy doing some new movements and challenging your neurological pathways.
Metcon (AMRAP – Reps)
1 Minute max SOH (60kg/40kg)
1 Minute max hang power cleans (same bar)
3 minutes rest
* This is a relatively heavy metcon and should feel heavy doing it however the struggle should be more of a cardiovascular one rather than a strength limitation.
* The minutes roll straight into each other so be ready.
* Consider that the front rack position will get very tired and make sure you are still moving well even though you are maxing out. If needed drop the bar, take a breath and then continue to cycle the barbell well.